Vitamin Breakdown: What They Do And What Foods They Are In

Vitamins and their properties get thrown around in health talk and jargon all the time, it’s sometimes easy to get confused as to what they actually do. Here’s a breakdown of various vitamins, what they do, and where to find them!

A (Retinol) : Supports vision, skin, bone and tooth growth, immunity and reproduction. This is found in mangoes, carrots, butternut squash, pumpkin, broccoli, beef liver.

B1 (Thiamin) : Supports energy metabolism and nerve function. This is found in watermelon, tomato, spinach, soy milk, lean ham and pork chops and sunflower seeds.

B2 (Riboflavin) : Supports energy metabolism, normal vision and skin health. This can be found in spinach, broccoli, mushroom, milk, egg, liver, oysters and clams.

B3 (Niacin) : Supports energy metabolism, skin health, nervous system and digestive system.

B6 (Pyridoxine) : Amino acid and fatty acid metabolism, red blood cell production. Found in bananas, watermelon, tomato, potatoes, broccoli, spinach, chicken breast, white rice.

B12 : Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. Found milk, meats, poultry, fish, egg and shellfish.

C (Ascorbic Acid) : Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. Found in mangoes, oranges, lemons, grapefruits, strawberries, kiwi fruits, spinach, broccoli, red bell peppers, snow peas on tomatoes.

D : Promotes bone mineralization. Found in fortified milk, egg yolk, liver and fatty fish.

E : Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization. Found in polyunsaturated plant cells, avocado, cod, shrimp, tofu, wheat and sunflower seeds.

K : Synthesis of blood-clotting proteins, regulates blood calcium. Found in spinach, broccoli, brussel sprouts, leafy green vegetables.

Folate : Supports DNA synthesis and new cell formation. Found in tomato, broccoli, spinach, asparagus, green beans and black eyed peas.

Biotin : Energy metabolism, fat, synthesis, amino acid metabolism, glycogen synthesis. Found in a widespread variety of foods.

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